Sheet Pan Steak and Veggies
30 minutes or less, Dairy Free, Egg Free, Gluten Free, MAIN DISHES, Meat, Nut Free, One pot/dish, PREP, Recipes / / 0 COMMENTS

Make dinnertime stress-free with this simple Sheet Pan Steak and Veggies recipe.

steak with veggies on a sheet pan

This post is sponsored by the NY Beef Council. Thank you for supporting brands that make this blog possible!

March is an exciting month for dietitians, as it is National Nutrition Month. National Nutrition Month® is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The campaign, celebrated each year during the month of March, focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. In years past there was a theme to go along with National Nutrition Month’s initiative.

sheet pan with steak, broccoli, and squash

This year, I’ve teamed up with the NY Beef Council for National Nutrition Month to help make dinnertime less stressful with simple strategies and a delicious recipe.

We all seem busier than ever and dinnertime looks different for everyone. Getting home from long days at work, to juggling kids after school activities, or feeling exhausted and grabbing take out; every night the chore of dinner getting on the table can be stressful.

How can you make nourishing meals more manageable? Sheet pan dinners! Simply make a full dinner all on one pan. Sheet pan meals are great fresh out of the oven, but also really great as leftovers. Cook once, eat twice! Repurpose as is, eat over a whole grain, or enjoy over greens for a robust salad. The possibilities are endless!

sheet pan dinner with steak and veggies

When creating a sheet pan dinner, think about ingredients that will provide energy, protein, vitamins, and minerals. To this end, aim to eat a variety of delicious foods that balance the taste you love with good nutrition.

Beef is part of a satisfying heart-healthy lifestyle. All beef is a natural source of 10 essential nutrients such as protein, iron, zinc, and B vitamins. Research shows that lean beef enjoyed as part of a heart-healthy diet and exercises, can help lower cholesterol, lose weight, and lower blood pressure.

What is “lean” beef?

To be considered lean, a 3.5-oz serving of cooked beef must have less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol. Look for the word “loin”, “round”, and 95% ground beef in the name when finding a lean cut of beef. A few samples of lean beef cuts are top sirloin steak, strip steak (top loin steak), tenderloin steak, or 95% lean ground beef.

Less stress dinnertime strategies:

Maximize your prep time

What are you more likely to cook with midweek? A head of unwashed broccoli still wrapped from the grocery store or the broccoli that is washed, trimmed, and stored in a produce bag ready to be cooked? I think we all know the answer here.

Create a plan

Look at your week ahead before you go grocery shopping and plan meals for the week. This will alleviate the “what’s for dinner?” question, prevent food waste, which will then in turn save you money.

Acknowledge the chaos

There are days that will just not go according to plan and that’s okay! To really make meals manageable, it’s important to be realistic with what to expect. Unrealistic expectations may set you up for a failed experience before the meal even begins. Plan for sheet pan dinners mid-week when you know you will be short on time.

Enjoy the moment

Whether you are dining solo or with a crowd take that time to enjoy the meal and be in the moment. Enjoy the company or the solidarity without outside distraction. We all need time to disconnect from technology.

Print
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steak & veggies on a sheet pan

Sheet Pan Steak and Veggies

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 16
  • Total Time: 31 minutes
  • Yield: 4 1x
  • Category: dinner
  • Method: sheet pan

Description

Make dinnertime stress-free with this simple Sheet Pan Steak and Veggies recipe.


Scale

Ingredients

2 cups butternut squash, peeled and diced
3 cups broccoli florets
1 1/2 tablespoons olive oil, divided
4 cloves garlic, minced
1 1/2 teaspoons dried thyme
salt and pepper, to taste
1 pound strip steak


Instructions

  1. Preheat oven to broil (500°F). Coat a large baking sheet with cooking spray. Set aside.
  2. In a large pot of water, parboil squash for 5 minutes, to slightly soften. Drain and set aside.
  3. In a large bowl, combine butternut squash and broccoli. Add 1-tablespoon olive oil, half the garlic, 1-teaspoon of thyme to the vegetables, and salt and pepper, to taste; toss to combine. Add to the baking sheet in an even layer.
  4. Pat steak dry. Add to the baking sheet in between the vegetables. Brush steak with the remaining ½ tablespoon of olive oil and rub with the remaining ½ teaspoon thyme, garlic, salt, and pepper on both sides.
  5. Place in the oven and broil until steak is browned and charred at the edges; about 6-8 minutes.
  6. Remove from oven and flip the steak and toss the veggies. Cook for an additional 6-8 minutes for medium-rare, until an inserted thermometer, reads 145°F.

Notes

Cook time may vary due to the thickness of the steak. Use a digital thermometer to determine doneness.

Keywords: sheet pan, steak, beef, one pan meal, dinner

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References:
Sayer RD, et al. Equivalent reductions in body weight during the Beef WISE Study: Beef’s Role in Weight Improvement, Satisfaction, and Energy. Obes Sci Pract 2017. Available at: http://onlinelibrary.wiley.com/doi/10.1002/osp4.118/full